11/3/17. Wt 197.8. Slept 7.5 hours, napped 60 min. 8/10-feeling good. No soreness this week after sumo ground to overheads.

Nov-3 *high carb

EMOM for 12min

Odd - 12cals Row

Even - 8 Lateral Burpees over rower  rounds 3 and 4 I had to step over rower. Fatigued. Rounds 4 and 5 I was able to "jump"

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EMOM for 12min

Odd - 12 cals Row

Even -12 Russian KB Swings (tough) @ 50 lbs ( my heaviest KB)

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EMOM for 12min

Odd - 14cals Row

Even - 14alt Walking Lunges

This was hard.

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Trunk

A1. Alt. Rotational Plank from Elbows - 3 - 16-20alt reps; rest as needed

A2. Side-plank Arch-up - 3 x 10-12 ea side; rest as needed

A3. Reverse Plank - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

High Carb

Protein 147g, Carb 202g, Fat 71g